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Stride Length and Rate
Exercise physiologist Jack Daniels, PhD monitored the stride rate and stride
lengths of the athletes in the 1984 Olympic track and field competitions. It was
found that competitors in the shorter distances had longer stride lengths.
Female stride lengths varied form 4 feet 10 inches (1.47m)
in the marathon to 6 feet 8 inches (2.03m) for the 800
metres. Male stride length was 6 feet 2 inches (1.88m)
during the 10 klm race to just over 7 feet 9 inches
(2.36m) in the 800 metres.
In contrast the stride rate did not vary significantly. Stride rates for all
events, for both men and women, fell between 185 and 200 steps per minute.
Stride length - 100m sprinter
Work conducted by Hoffman on male 100 metre sprinters (10.4 - 11.0 secs)
indicated that the average stride length was 1.14 times the athletes height.
Similar work conducted by Rompotti on the best twelve 100m sprinters (11.0 -
12.4 secs) at Stanford University concluded that the normal stride length was
1.17 times the athletes height. Despite the differences in abilities of the
athletes in each group the results are fairly similar.
Further work conducted by Atwater on twenty three 100m sprinters (9.9 - 10.4
secs) concluded that the average stride length was 1.35 times the athletes
height.
The possible reason for the differences in the results is that the work by
Hoffman and Rompotti was conducted on cinder tracks, where as the work by
Atwater was conducted on synthetic surfaces. Using Atwater's results the six
foot athlete (1.8 metres) has an average stride length of 2.5 metres.
How to improve Stride Rate
The easiest way to to determine your strike rate is to count the number of
times your right foot lands during one minute of running. Repeat the one minute
runs at different speeds from an easy jog to interval speed. If you are like an
elite athlete you will find that your stride rate is 90 or more per minute (180
steps) and is similar for various speeds. If your stride rate is less than 90
then make a conscious effort to increase the stride rate. To do this,
concentrate on quicker, lighter, relaxed steps, but do not change the way your
feet strike the ground.
Cross country runners need to maintain strike rate when running up hills by
adjusting the stride length. If you let strike rate slow down you will find that
fatigue sets in and it is harder to get back to the desired strike rate once you
are over the crest of the hill.
The Breathing Issue
Most elite athletes use a 2-2 breathing rhythm. That is they breath in for
two steps and they breath out for two steps. The 2-2 breathing rhythm means you
are taking 45 breaths (assume you now have a strike rate of 90) which is slow
enough to allow for good depth of breathing. It is recommended to practice all
kinds of breathing patterns, just to become familiar with them and to note your
body's reaction. Try the 3-3 breathing rhythm, 4-4 breathing rhythm and also try
unequal breathing rhythms such as 3-2 and 2-3. Most
athletes (except the sprinters) use either a 2-2 or 3-3 breathing rhythm.
If you use the 2-2 breathing rhythm and you experience
stitch then switch the breathing rhythm to start on the other foot or switch
to a 3-3 breathing rhythm until the stitch subsides.
An important point is that your breathing rhythm will not only tell you how
hard you are working but also allow you to control how hard you work.
Stride Length Calculator - 100m Male Sprinter
Enter your height and press
enter for an estimate of your stride length.
This calculation is based on a 100m accomplished male sprinter. Young, female
or less experienced athletes will have a slightly shorter height/stride ratio
